Couch Stretch

The Couch Stretch is a floor mobility exercise that targets the front of the hips and the quadriceps. It is especially useful for people who sit a lot, because it opens up tight hip-flexors and the fronts of the thighs.

To set up, kneel on the floor facing away from a wall or couch. Place one knee on the ground and slide it back until the shin and top of that foot are flat against the wall or couch cushion. Step the other foot forward into a half-kneeling lunge position so that knee is directly over the ankle. Keep your torso tall and both hands resting on your front thigh or hip for balance.

Squeeze the glute on the leg that is against the wall. Gently push your hips forward until you feel a stretch in the front of your back hip and thigh. Hold that position without letting your lower back arch or your ribs flare. Stay still and let the tension ease as you hold.

Breathe slowly through your nose and relax into the stretch. To make it easier, place a folded towel under your back knee or lean your torso slightly back. To make it harder, keep your torso more upright and drive your hips closer to the wall.

Fault: The lower back arches and the ribs flare up. Fix: Tuck your pelvis slightly and squeeze your glute to keep your hips neutral.

Fault: The hips shift to the side or the front knee caves inward. Fix: Square your hips forward and keep your front knee tracking over your front toes.

Fault: The stretch is felt only in the knee or ankle. Fix: Move the back knee a little farther from the wall or hinge your hips forward more to shift the stretch into the hip and thigh.